"Pick It Up"

Warm Up (NFT):

  • Foam Roll (Back & Hamstrings)

Then...

2 Rounds (NFT):

  • 50 Jump Rope
  • 25 Rope Slams
  • 12 Glute Bridges
  • 6 Ring Row

Strength (1,1,1,1,1):

  • Deadlift
    * Use 85-90% of your 1RM *
    * Use as many sets as needed to work up to your weight *
    * Rest as needed between sets *

Met-Con (EMOM For 20 Min):

  • 5 RDL + 5 Hang Clean (75/55)
  • 15 Jackknives/V-Ups/Sit Ups
  • 10 SDLHP (75/55)
  • 20 Walking Lunges
  • Bird Dog (45 sec)

Mobility (NFT):

  • Adductors/Groins
  • Ankles/Calves/Shins
  • Frog Pose
  • Pigeon Pose
  • Lizard Pose
  • Foam Roll

Express

Warm Up (2 Rounds):

  • 50 Jump Rope
  • 25 Rope Slams
  • 12 Glute Bridges
  • 6 Ring Row

Met-Con (EMOM For 20 Min):

  • 7-10 Burpees
  • 15 Jackknives/V-Ups/Sit Ups
  • 10 SDLHP (75/55)
  • 20 Walking Lunges
  • Bird Dogs (45 sec)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Internal Shoulder Rotation
  • Bilateral Shoulder Flexion
  • Smash Shoulders w/ Ball
  • Ankles/Calves/Shins
  • Chest Opener
  • Couch Stretch
  • Banded Hip Distraction
  • Pigeon Pose
  • Foam Roll